What is a Satiety Score?

December 18, 2025 •

3 min read

According to a 1995 study, boiled potatoes have a satiety score over three times higher than white bread, making them one of the most filling foods relative to calories. Understanding what a satiety score is can be a powerful tool for weight management and making better health choices.

Quick Summary

A satiety score ranks foods based on their ability to create a feeling of fullness and satisfaction relative to their calorie content. The scoring system is influenced by factors like protein, fiber, and water content, guiding better dietary choices for appetite control.

Key Points

Measurement: The satiety score is based on the Satiety Index, a system where foods are scored relative to white bread (100%) after participants ate isocaloric portions.
Influence: A food's score is primarily influenced by its protein, fiber, and water content, as well as its overall energy density.
High-Scoring Foods: Foods like boiled potatoes, fish, oatmeal, and oranges have very high satiety scores and are excellent for promoting fullness.
Appetite Control: Choosing high-satiety foods helps naturally curb appetite and reduce overall calorie intake by making you feel fuller for longer.
Beyond Calories: This metric provides a more comprehensive view of how food affects appetite compared to simply counting calories, focusing on the satisfaction a meal provides.
Weight Management: Incorporating high-satiety foods is a sustainable strategy for weight management and promoting healthier eating habits without feeling deprived.

How the Satiety Score Was Developed

The concept of a food's satiety score originated from the Satiety Index (SI), developed in a 1995 study at the University of Sydney. The study aimed to quantify the satiating effects of various foods by feeding participants isocaloric 240-calorie servings of 38 different items. Participants then rated their hunger and fullness over two hours. White bread was set as the baseline with a score of 100, and other foods were scored relative to this. Scores above 100 indicate higher satiety, while scores below 100 suggest less satiety. This provided a standardized way to compare the fullness provided by different foods.

What Makes a Food Score High?

A food's satiety score is influenced by its nutritional and physical characteristics, with foods high in protein, fiber, and water, and low in energy density, typically scoring higher.

Macronutrient Composition

Protein: Protein is known for its high satiating effect, stimulating the release of appetite-suppressing hormones and requiring more energy for digestion.
Fiber: Fiber adds bulk, slows digestion, and helps stabilize blood sugar, contributing to sustained fullness. Foods like legumes, fruits, and vegetables are good sources.
Fats: While calorie-dense, healthy fats contribute to longer-term satiety by slowing stomach emptying.

Water Content and Energy Density

Water Content: High-water-content foods increase stomach volume without adding many calories, signaling fullness to the brain.
Energy Density: Low energy density foods allow for larger portions with fewer calories, enhancing satiety. Combining these with protein and fiber is effective for satisfying meals.

High-Satiety vs. Low-Satiety Food Comparison


Food Item	Satiety Score (%)	Key Contributing Factors	Category	Effect on Fullness
Boiled Potatoes	323%	Water, fiber, resistant starch, proteinase inhibitors	Carbohydrate	Very high, long-lasting
Ling Fish	225%	High protein content	Protein	Very high, long-lasting
Porridge (Oatmeal)	209%	High fiber (beta-glucan), complex carbs	Cereal	High, sustained
Oranges	202%	High water and fiber content	Fruit	High, sustained
Eggs	150%	High protein, fat balance	Protein	High, sustained
White Bread	100%	Baseline reference	Carbohydrate	Moderate, less sustained
Peanuts	84%	Fat content, energy density	Snack	Lower, less sustained
Cake	65%	High sugar and fat, low fiber	Bakery	Low, fleeting
Croissant	47%	High fat, low fiber and water	Bakery	Very low, fleeting

Satiety Score vs. Glycemic Index

The satiety score and Glycemic Index (GI) are distinct tools. While GI measures how carbohydrates affect blood sugar, the satiety score measures overall fullness from a food. The satiety score considers a broader range of factors including protein, fat, fiber, water content, and energy density, providing a more comprehensive measure of how satisfying a food is for appetite control.

Incorporating High-Satiety Foods into Your Diet

Using the satiety score to choose foods can aid appetite control and weight management by helping you feel fuller on fewer calories.

Practical Strategies for Maximizing Satiety

Prioritize Protein: Include protein in meals and snacks, such as eggs, lean meats, or legumes.
Boost Fiber Intake: Increase consumption of fruits, vegetables, and whole grains.
Eat Volumetrically: Choose foods with high water content like salads and soups.
Choose Healthy Fats: Incorporate moderate amounts of healthy fats from sources like avocados and nuts.
Mindful Eating: Eat slowly and pay attention to hunger and fullness signals.

Conclusion

A satiety score is a tool based on the Satiety Index, ranking foods by their ability to promote fullness per calorie, relative to white bread (100%). It is primarily determined by a food's protein, fiber, water content, and energy density. Prioritizing high-satiety foods like boiled potatoes, fish, and oatmeal can help manage appetite, reduce calorie intake, and support weight management. This approach offers a sustainable way to eat healthily while feeling satisfied.

For more details on the original research, refer to the study: A satiety index of common foods.

Frequently Asked Questions

The Satiety Index is the original scientific scale developed in a 1995 study to rank foods based on their satiating effect per calorie, with white bread serving as the baseline score of 100.

By choosing foods with higher satiety scores, you can feel fuller for longer and naturally reduce your total calorie consumption. Prioritizing lean protein, high-fiber foods, and items with high water content helps manage your appetite effectively.

Some of the highest-scoring foods include boiled potatoes (323%), ling fish (225%), oatmeal/porridge (209%), and oranges (202%), according to the original Satiety Index study.

Not always. A high satiety score indicates that a food is filling, but it doesn't automatically mean it is nutritionally superior. For instance, certain processed or sugary foods may have high scores due to specific processing, so it is important to balance satiety with overall nutritional value.

The satiety score measures the feeling of fullness from a food, considering its overall composition (protein, fiber, water, fat). The glycemic index, in contrast, specifically measures how much a food's carbohydrates raise blood sugar levels.

Yes, while the Satiety Index provides general guidance, individual responses to foods can vary based on personal factors like physiology, taste preferences, and overall diet composition.

Low-satiety foods, which don't promote lasting fullness, often include processed items high in sugar and fat, such as croissants (47%), cake (65%), and candy bars (70%).